Healthy fats
Coconut milk
Nutrition facts
Serving: 1/4 cup (60 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 118 kcal | |
| Protein | 1.2 g | |
| Carbs | 1.7 g | |
| Fat | 12.8 g | 17 % |
| Saturated fat | 11.4 g | 57 % |
| Sodium | 8 mg | 0 % |
| Manganese | 0 mg | 20 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- A quarter cup of canned coconut milk covers 57% of the Daily Value for saturated fat; it is a liquid fat, not a milk: 1 g of protein per portion.
- Canned coconut milk is not the carton 'coconut beverage': that one is diluted, often fortified with calcium and vitamin D, and has almost no protein. Neither replaces milk or soy beverage for protein.
Preparation
Once the can is open, coconut milk keeps for a few days in the fridge; it sets when cold and turns liquid again with heat. Reduced over low heat in a curry, it concentrates: fat per portion rises as the water evaporates.
Sources
- Nuts, coconut milk, canned (liquid expressed from grated meat and water)
- USDA FoodData Central, SR Legacy
- Health Canada, Nutrition Labelling, saturated fat
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.